If you haven't exercised in the past 6 months, warm up for about 10 minutes, such as stretching your limbs and waist to improve your flexibility, such as running and jumping to improve your cardiopulmonary function. After warming up, jump into the grey hat (30 minutes). During exercise, you must concentrate and have strength, so that you can feel muscle pain and stretching and achieve the best results. According to your physical fitness, Grey adds another set of exercises for ten minutes every day at the beginning, for example, Grey+ 10 minutes before mat exercise, and gradually add it, and you can add a whole set in the second week. Exercise for at least one hour every day, once in the morning and afternoon, and it is best to finish two sets at a time before losing weight.

If you practice with Duoyan Zheng: (The following combinations can be freely combined; If you can't finish it at one time, you can finish it step by step. )

Warm-up and stretching: oil throwing practice; Beauty gymnastics; Stretching exercise (warm-up before exercise and stretching after exercise). You can also do it during MC. Don't make excuses for yourself not to exercise, which is not good for anyone. )

Thin waist and abdomen: little red riding hood+mat exercise; Dumbbell exercise+mat exercise; Exercise on the big ball 1+ mat; Big ball 1+ big ball 2

Stovepipe and hip: any set of stovepipe and hip exercises.

Thin arm: gray+dumbbell; Little red riding hood+dumbbell; Big ball 1+ gray; Big Ball 1+ Little Red Riding Hood